Also known as: single-arm leg raise, one-arm toes to bar, single-arm hanging raise, hanging one-arm leg raise, one-arm hanging core raise

What is One Arm Hanging Leg Raise?

The One Arm Hanging Leg Raise is a hard calisthenics core exercise performed hanging from a pull-up bar with one hand while lifting the legs to the bar. It targets the core, shoulders, forearm grip and upper back, requiring high strength and stability.

How to Do One Arm Hanging Leg Raise

  1. Single-hand grip: Hang from a pull-up bar with one hand; wrap the thumb and keep the wrist neutral. Use chalk or a strap if grip limits your set.
  2. Set body position: Bring feet together, legs straight and slightly forward. Engage lats and depress the shoulder of the hanging arm for scapular stability.
  3. Brace core: Take a deep inhale and brace your core and posterior chain. Tighten abs and glutes to prevent swinging before initiating the raise.
  4. Lift legs upward: Exhale and lift legs as a single unit toward the bar, keeping them together and as straight as possible, using core control not momentum.
  5. Lower with control: Slowly lower legs back to the hanging start position over two to four seconds, maintaining shoulder stability and consistent grip tension throughout the descent.
  6. Progress safely: If full range is too hard, work negatives, tucked raises, or use a resistance band for assistance. Build unilateral strength and grip before advancing.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

Hang down from a pull-up bar with only one hand.

Place feet together and raise your feet up to the bar.

Lower feet back down to starting position.
Movement Group: Core
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the One Arm Hanging Leg Raise?

This exercise builds exceptional core strength, unilateral control, grip endurance and shoulder stability. It increases body tension and anti-rotation ability, improving performance in pulling movements and advanced gymnastic skills when progressed gradually.

What are common mistakes when doing this exercise?

Common mistakes include using momentum, letting the shoulder collapse, bent knees, weak grip, and incomplete range of motion. Focus on scapular engagement, leg straightness, slow negatives and controlled breathing to reduce injury risk.

How can I progress or find easier alternatives?

Progress via two-arm hanging leg raises, tucked single-arm raises, slow negatives, and band-assisted reps. Alternatives include hanging knee raises and toes-to-bar. Build grip and unilateral strength before attempting the one-arm version.